Exercise Spotlight – Low Split DB Press

The Dumbbell press from the low split position is a progression of the half kneeling dumbbell press. You have 1 less point of contact as the back knee is now just off the ground making it harder to stabilise. Once you are comfortable with the half kneeling variation, you are ready to take on the low split to make it harder. It will force you to work harder to stabilise and keep tension through the core. It is also very useful as a foundational exercise for working on the split jerk and improving stability in the catch. Like the Half Kneeling DB Press, the DB press from Low Split is great for setting you up to do the overhead press well. It will highlight any compensation in the lower back to make up for poor overhead range. 

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Set up with good lunging positon – Straight line through knee, hip and shoulder (which supports the DB’s as you push them overhead), curl your back foot up and dig your toes in, front shin should be vertical.
• Brace your core, lift your back knee up around 4-6 inches and push the DB’s straight overhead to lockout so that your biceps cover your ears.
• Keep good alignment through, don’t allow yourself to lose tightness and lean into it or sag through your back.

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